Ironstruck...The Ironman Triathlon Journey: Revised, updated second Edition by Ray Fauteux

Author:Ray Fauteux [Fauteux, Ray]
Language: eng
Format: epub
Publisher: Ray Fauteux
Published: 2019-01-09T00:00:00+00:00

(28) RUN TRAINING TIPS

The run training for your first Ironman should be approached with caution.

This is one area where you stand a good chance of being injured if you try and do too much too soon. If you are an accomplished runner with a few marathons under your belt, then most of this page isn't meant for you. I'm more concerned with those of you who don't really have a running background but still want your shot at the Ironman.

You will have to travel 26.2 miles on foot. Notice I said travel and not run.

I imagine the list of first timers who have run the entire Ironman marathon distance from start to finish is very small.

Your goal should be to run more than you walk.

In my background I have run about 33 marathons, over 100 10-km races, two 50-mile races, and have been in 14 Ironman Triathlons. I don't count the Ironman marathons in the 33 total because there is a world of difference between the two.

My fastest ever stand alone marathon was a 2:54. My fastest ever Ironman marathon is 3:34. To do that I had to run without stopping once from the bike transition to the finish line.

It took me 10 years in the triathlon game to get to that stage.

So don't think you have to go out and run 100 miles a week to get ready for the Ironman. Don't even think you have to do a 20 mile run. It really isn't necessary.

Think in terms of time on your feet as opposed to the distance traveled.

I really wish I could convince every new triathlete to train with a heart monitor. Just by its very nature, a heart monitor will not let you run too fast too soon. It will help you stay injury free. It will make your running more enjoyable and it will motivate you when you can actually see your improvement as the months pass.

Reminder: When you use a heart monitor and train at or just below your pre- determined target, set a maximum of 90 minutes for those workouts. The most I ever did was 2 hours. What happens is, once you start getting into really good running shape, you start running quite a bit faster. So 90 minutes at a quick pace is enough. (Actually it's 60 minutes). The workout would consist of 15 minutes very slow to warm up. 60 minutes at or just below your target heart rate. Then a 15 minute very slow cool down, for a total workout of 90 minutes.

If you do longer runs, make them well below your target (20-25 beats) for the entire run. It will tend to creep up, but control it as best you can.

Sometime before your Ironman race, when you have trained yourself into really good running shape, try an extended outing. Make sure it’s a good eight weeks or so before the big day.

Say you plan it for a Sunday. Make Saturday your rest day and plan for a three or four hour run on Sunday.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.